Chia seeds
Chia seeds have recently gained attention as an excellent superfood due to its many benefits for your body and your brain.
Chia seeds are tiny black seeds, called Salvia Hispanica, that come from South America and have been a staple in Mayan and Aztecs diets for centuries. Today, its health benefits and uses in cooking became many people interest as it is a great source of nutriments and antioxidants.
How much chia seeds per day? In order to fulfill you daily requirements, the best would be to eat a minimum of 30 grams (two big tablespoons) but if you wish to increase your intake in fiber, omega-3 and calcium you can consume more than 50 grams. There is no restriction.
Health benefits: Chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
- Chia seeds are high in anti-oxydants, it fights the production of free radicals (the ones that damage your cells and create cancer) and help to protect the fats in the seeds. Its supply is 4 times higher that blueberries.
- It is super high in dietary fiber, making it great for digestion. Chia seeds are composed of 40% of fibers, which help to absorb ten times their weight in water, turning gel-like and expanding in your stomach to give you a feeling of satiety. Which becomes a great source of weight-loss as it reduces appetite and cravings.
- Chia is filled with two times more protein than most grains and plant foods. With 14% of protein per serving, chia seeds make a great source of protein for vegetarian.
- High in omega-3 and omega-6 fatty acids, chia seeds beat the salmon in its supply of nutriments, which makes it a super food for the brain and heart.
- Fight diabetes due to its ability to slow down digestion, blood pressure and prevent blood sugar spikes after meals.
- High in many nutriments: Chia is filled with five times more calcium than milk, which help to maintain bones and teeth. It contains more iron than spinach, more potassium than banana and more vitamins C than oranges which is great for your skin, hair and nails.
As chia seeds are really easy to incorporate into your diet, you can add them on pretty much everything. You can eat them row, sprinkle on top of salads, soaked in milk, juice or water, added to porridge or baked in cakes. Many vegans use chia seeds as egg substitute in recipes due to their capacity of absorbing water and fat.
Here, I would like to share with you some easy recipes
Chia Fresca, the mexican lemonade
- 200 ml of water or coconut water
- 2 tablespoons of chia seeds
- 1 freshly squeezed lemon juice
- 1/2 tablespoon of maple sirup
Add chia seeds and water into a jar or glass and stir very well to combine. Let sit for 10 minutes to allow the chia seeds to swell up and mix well again. It is better to use a jar with a lid so you can shake it up really well. Add lemon juice and the maple sirup. Stir well to combine and enjoy! (For a better taste, you can also add some slice of cucumber, ginger or two or three raspberries)
Chia milk-shake
- 200 ml of vanilla soja milk
- 2 tablespoons of chia seeds
- 1 banana
Pour everything in a blender and stop when the consistency starts to thicken. This recipe is perfect as a quick breakfast, a snack or a pre-workout meal.
Overnight Chia Oats
- 3 tablespoons of oats
- 8 tablespoons of vanilla soja milk
- 2 tablespoons of chia seeds
- Fruits: banana, raspberries, strawberries, blueberries
- Toppings: Chia seeds, hazelnuts, almonds, bee pollen, brazil nuts, coconuts
Pour the oats, the milk and the chia seeds into a jar and stir well until combined. Put the lid back on the jar and store it in the fridge overnight or at least four hours. Once it is ready, add you fruits and toppings and healthy deliciousness is ready!
Happy monday everyone
